These videos outline some of the most common muscle strengthening exercises to help prevent and treat running injuries.

Hip Abductor Strengthening

Place opposite foot behind band.

Move involved leg outward, keeping knee straight.

2 seconds out and 2 seconds in, control the motion throughout.

Hip Internal Rotator Strengthening

Stand with involved leg externally rotated at 45 degrees, with band around the front at hip level. Move the involved leg forward while internally rotating, keeping the knee straight or with slight “soft knee”.

2 seconds forward and 2 seconds back, control the motion throughout.

Hip External Rotator Strengthening

Stand with feet side by side and the band around your back at hip level. Move the involved leg backward while externally rotating, keeping the knee straight or with a slight “soft knee”. Tap toe down at 160 degrees and rotate back to the starting position.

Control the motion throughout.

HIP FLEXION STRENGTHENING

1. Begin standing upright balancing on one leg with a resistance band around your ankle facing away from the anchor point.

Seated Hamstring Curl

Half Squat — Quad Strengthening

Place feet shoulder width apart with knees fully extended. Slowly flex your knees and squat down until your thighs are at 45 degrees. Once you achieve this position return to the starting position.

2 seconds down and 2 seconds up, control the motion throughout.

Hip Abduction Monster Walks

1. Place an elastic resistance band around both of your ankles. Keeping your knees slightly bent and your pelvis level, take a wide step to the side then slowly control your other leg as it moves back together.

Bridging with Leg Lift

Starting Position: Lie in a supine position with knees bent and feet flat on floor. Place arms at sides with palms facing down.

Action: Engage core by drawing belly button in and up. Lift hips up by pressing feet against the ground and contracting glutes. Maintaining level hips, slowing raise one leg off the ground. Hold for 3 to 5 seconds. Lower leg and return to starting position. Repeat on other leg.

Hip Flexor Leg Lifts

Starting Position: Lie in a supine position with legs straight and feet flat on floor. Place arms at sides.

Action: Engage core by drawing belly button in and up. Raise one leg off the ground. Lower leg and return to starting position. Repeat on other leg.

Hamstring Curl

Starting Position: Lie in a supine position with knees bent and feet on the ball. Place arms at sides with palms facing down.